Overview of Fiber
Fiber is important to our diet for many reasons. It can help us lose weight, lower blood pressure and cholesterol.
Fiber is found in fruits, vegetables and grains. Its benefits include lower blood pressure, reduced cholesterol and a feeling of satiety. Fiber is a carbohydrate that can't be digested by the human body. We lack an the enzyme required to use fiber as energy. There are two types of fiber: soluble and insoluble. They each have unique functions that help improve your overall health.
Soluble fiber is responsible for reducing cholesterol and lowering blood pressure. In the intestine it binds to bile; a chemical that is made out of cholesterol and involved in the digestion of fats. It is then excreted from the body. Since the body needs this chemical, once it is excreted it makes more and reduces the level of cholesterol in the blood. This can also have a positive effect on blood pressure.
Source of soluble fiber are: legumes, root vegetables, fruits (specifically prunes, berries and plums), vegetables (specifically broccoli and carrots), oats, rye, barley and psyllium seed husk. Insoluble fiber softens stool and increases its bulk. Sources of insoluble fiber are nuts, seeds, vegetables (particularly green beans, cauliflower, celery and zucchini), the skins of some fruits, bran and whole grain foods.
When you're looking for foods that are high in fiber, stay away from items that are processed. Processing strips out the part of the food that is high in fiber so that it looks good and tastes better. Eat breads that are made out of 100% whole wheat flours. Check the ingredients to make sure that this type of flour is listed first. Eat fresh fruits and vegetables without peeling them. In many cases, a large portion of the fiber is found in the peel. Aim for around 25 grams of fiber per day.
When increasing your intake of fiber, do it slowly over a period of weeks. Doing it too quickly can lead to gastrointestinal discomfort (which isn't very fun). There are also plenty of fiber supplements on the market that can help you increase your intake. Its always best to get your nutrients from the natural sources but if you can't then supplements may be for you. Fiber is a very important part of our diets. It has some very beneficial health effects and shouldn't be neglected.
Guide to Fiber
Soluble fiber is responsible for reducing cholesterol and lowering blood pressure. In the intestine it binds to bile; a chemical that is made out of cholesterol and involved in the digestion of fats. It is then excreted from the body. Since the body needs this chemical, once it is excreted it makes more and reduces the level of cholesterol in the blood. This can also have a positive effect on blood pressure.
Source of soluble fiber are: legumes, root vegetables, fruits (specifically prunes, berries and plums), vegetables (specifically broccoli and carrots), oats, rye, barley and psyllium seed husk. Insoluble fiber softens stool and increases its bulk. Sources of insoluble fiber are nuts, seeds, vegetables (particularly green beans, cauliflower, celery and zucchini), the skins of some fruits, bran and whole grain foods.
When you're looking for foods that are high in fiber, stay away from items that are processed. Processing strips out the part of the food that is high in fiber so that it looks good and tastes better. Eat breads that are made out of 100% whole wheat flours. Check the ingredients to make sure that this type of flour is listed first. Eat fresh fruits and vegetables without peeling them. In many cases, a large portion of the fiber is found in the peel. Aim for around 25 grams of fiber per day.
When increasing your intake of fiber, do it slowly over a period of weeks. Doing it too quickly can lead to gastrointestinal discomfort (which isn't very fun). There are also plenty of fiber supplements on the market that can help you increase your intake. Its always best to get your nutrients from the natural sources but if you can't then supplements may be for you. Fiber is a very important part of our diets. It has some very beneficial health effects and shouldn't be neglected.
Guide to Fiber
|
Use the feedback form below to submit your comments.
Use the form below to email this article to your friends.
- High Blood Pressure Diet
- Diet to Lower Triglycerides
- Low Cholesterol Foods - Diet to Lower Cholesterol
- Cholesterol’s Natural Enemies
- How to Reduce Cholesterol with Diet and Exercise
- Mediterranean Diet: How to Lower Cholesterol Effortlessly by Including More Tomatoes in Your Diet
- High Cholesterol Foods to Avoid
- Ten Cholesterol Lowering Food Tips
- Lowering Cholesterol with Natural Nutrients
- Pills Are Not the Answer: Diet, Exercise Can Often Control High Blood Pressure
- Lowering High Blood Pressure Through Diet - Change Your Life
- What types of Diet are best Cholesterol Lowering Diet
- High Blood Pressure Diet - Naturally Treating Hypertension with Nutrition
- Make your own Cholesterol Recipes to Reduce Cholesterol
- 6 Natural Ways to Lower Cholesterol
- Hypertension - Forget The Salt And Spice Up Your Life
- High Blood Pressure Treatment - Medication, Diet and Alternative Therapies
- Drinking Green Tea Might Prevent The Absorption of Cholesterol
- Low Cholesterol Diet Foods: Diet to Lower Cholesterol Naturally
- The Cardiac Recovery Cookbook
- Cholesterol Diet Menu
- Lowering Cholesterol Naturally
- Cholesterol Lowering Foods List
- Too Much Fiber Side Effects
- Vegetables High in Fiber
- High Fiber Fruits and Vegetables
- Too Much Fiber in Diet
- High Blood Pressure Diet Plan
- High Fiber Low Fat Diet
- High Fiber Cereals
- High Fiber Diet Recipes
- High Fiber Fruits
- High Fiber Snacks
- Red Yeast Rice to Lower Cholesterol
- High Fiber Foods for Kids